1/29/14

AM Workout (0530) 

Today was a great training session. I PRed 11.4 by 10 reps. I did all singles on the muscle-ups, I lost the biggest amount of time there. But over all I was happy with my effort. I haven't done this workout in two years. It's crazy how time flies. Seems like yesterday. Excited for a rest day and to train on Friday!

A.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

1 round + 29 burpees. (129). Finished burpees in 4 minutes, 2 minutes for OHS, 2 minutes for MU (all singles). Then went HAM for the remaining two minutes. I was happy to PR. Really fun and always challenging workout.

B.
Deadlift
*Set 1 – 10 reps @ 55% (255#) of 1-RM
*Set 2 – 10 reps @ 65% (315#)
*Set 3 – 6 reps @ 75% (350#)
*Set 4 – 8 reps @ 80% (375#)
*Set 5 – 6 reps @ 85% (405#)
*Set 6 – 4 reps @ 90% (425#)
Rest 2-3 minutes between sets.
-Felt really strong.

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 8 reps (185#) @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 5 reps (44#) @ 21X0
Rest 60 seconds
Glute-Ham Raises x 68 reps @ 3011
Rest 60 seconds

PM Workout (1800) 

I was feeling energetic this evening. I really enjoyed the second session I put together yesterday, so I wanted to do another. This wasn't too taxing, just some nice volume that got my lungs/core going.

EMOM 20:
6 Burpees + 6 KBS (2 pood)

Rest 1 minute...

For time:
100 Leg Lifts
-3:50. Burned.